CrossFit McComb – CrossFit
Warm-up (No Measure)
* 1:30 Squat Hold
* :30 Samson Stretch (each side)
* :30 Shoulder to Floor/reach through Stretch (http://youtu.be/D0li2U56nO4)
* 10 Active Spiderman + hamstring stretch
* 5 Walk out to Push-Up
* 5 Toe Touch + vertical Jump
* 5 Burpee + Air Squat
Front Loaded (Time)
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell
* Score = Time taken to complete the workout
* 12:00-18:00 workout.
* Loading should allow for 1-3 sets across all movements.
* Aim to clear the first round of 21’s between 3:00-4:00.